Home > Diet plans

Budget-friendly diet plan for high protein

Boosting your protein intake can be affordable. A budget-friendly high-protein diet plan offers ways to get the protein you need without spending a fortune. By choosing cost-effective protein sources, you can fuel your body and stay within your budget.

Get grocery list
Budget-friendly diet plan for high protein photo cover

Diet plan grocery list

  • Chicken breast
  • Canned tuna
  • Ground turkey
  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Milk
  • Tofu
  • Lentils
  • Black beans
  • Chickpeas

  • Quinoa
  • Brown rice
  • Oats
  • Whole wheat bread
  • Spinach
  • Kale
  • Broccoli
  • Bell peppers
  • Carrots
  • Tomatoes
  • Onions

  • Garlic
  • Sweet potatoes
  • Apples
  • Bananas
  • Oranges
  • Strawberries
  • Almonds
  • Peanut butter
  • Canned salmon
  • Edamame
  • Sunflower seeds

Save this list
Share this list
Article Reviewed
• Written by our editorial team.
• Published on June 5, 2024.
• Updated on August 8, 2024.

Diet plan overview

The budget-friendly diet plan for high protein includes affordable, protein-rich foods like beans, eggs, and chicken. This plan helps you meet your protein needs without breaking the bank. It’s designed to provide the necessary nutrients for muscle repair and growth.

By focusing on budget-friendly ingredients, this diet supports a high-protein lifestyle. It’s an economical way to ensure you’re getting enough protein every day.

Budget-friendly diet plan for high protein exemplary product

Foods to eat

  • Eggs: Affordable and packed with protein, perfect for any meal of the day.
  • Chicken Breast: A lean source of protein that’s versatile and cost-effective.
  • Greek Yogurt: High in protein and can be used in various dishes and snacks.
  • Beans and Lentils: Inexpensive, high-protein options that are great for meals and sides.
  • Tuna: Canned tuna is a budget-friendly, high-protein food that’s easy to incorporate into meals.
quote icon

The best diet is the one you don't know you're on.

Brian Wansink, PhD

Foods not to eat

  • Processed Meats: Avoid sausages and deli meats which can be high in sodium and less healthy.
  • Sugary Snacks: Limit consumption of cakes, cookies, and candies that offer little nutritional value.
  • High-Sugar Dairy: Flavored yogurts and sweetened milk products can add unnecessary sugars.
  • Expensive Cuts of Meat: Skip pricey steaks and opt for more affordable protein sources.
  • Sugary Drinks: Avoid sodas and sweetened beverages that provide no protein and excess calories.

Main benefits

The budget-friendly diet plan for high protein often features cost-effective protein sources like eggs, beans, and lean cuts of meat. This plan can help you build muscle and maintain satiety without spending a fortune. You'll also learn to prepare hearty, protein-rich meals that are both simple and budget-friendly. It’s a practical way to support fitness goals without high grocery bills.

Budget-friendly diet plan for high protein graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

Upping your protein intake doesn't require a fancy steak dinner. Beans and lentils are your protein warriors once again - affordable, versatile, and packed with essential nutrients. Canned fish like tuna and salmon offer a budget-friendly protein boost with added heart-healthy omega-3s. Don't forget about eggs - a complete protein source that's easy on the wallet. Bulk up your meals with protein-rich vegetables like mushrooms and broccoli.

Download the FREE grocery list for this Diet plan

Get grocery list
picture showing a phone with a shopping list

7-Day Meal Plan for Budget-Friendly High Protein Diet

Day 1

  • Breakfast: Greek yogurt with sliced banana and a sprinkle of almonds
  • Lunch: Grilled chicken breast with quinoa and steamed broccoli
  • Dinner: Ground turkey stir-fry with bell peppers, onions, and black beans
  • Snack: Cottage cheese with strawberries

Day 2

  • Breakfast: Scrambled eggs with spinach and a slice of whole wheat toast
  • Lunch: Tuna salad with mixed greens, tomatoes, and cucumber
  • Dinner: Baked salmon with sweet potatoes and steamed broccoli
  • Snack: Apple slices with a tablespoon of peanut butter

Day 3

  • Breakfast: Smoothie with spinach, banana, and low-fat milk
  • Lunch: Chickpea salad with cucumber, tomatoes, and olive oil dressing
  • Dinner: Baked chicken breast with quinoa and steamed mixed vegetables
  • Snack: Carrot sticks with hummus

Day 4

  • Breakfast: Greek yogurt with sliced banana and a sprinkle of oats
  • Lunch: Black bean and corn salad with bell peppers and onions
  • Dinner: Ground turkey and vegetable stir-fry with brown rice
  • Snack: Cottage cheese with a handful of strawberries

Day 5

  • Breakfast: Oatmeal with blueberries and a handful of almonds
  • Lunch: Whole wheat pasta salad with spinach, tomatoes, and cucumbers
  • Dinner: Baked salmon with quinoa and steamed green beans
  • Snack: Orange slices with a handful of walnuts

Day 6

  • Breakfast: Scrambled eggs with kale and a slice of whole wheat toast
  • Lunch: Lentil soup with carrots, tomatoes, and spinach
  • Dinner: Grilled chicken breast with sweet potatoes and broccoli
  • Snack: Greek yogurt with blueberries

Day 7

  • Breakfast: Smoothie with spinach, apple, and low-fat milk
  • Lunch: Quinoa salad with mixed greens, tomatoes, and cucumbers
  • Dinner: Baked chicken breast with brown rice and steamed mixed vegetables
  • Snack: Apple slices with peanut butter

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
picture showing a phone with a shopping list
⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on June 5, 2024.
• Updated on August 8, 2024.

Other diet plans

Mushroom diet plan for lowering cholesterol photo cover

Mushroom diet plan for lowering cholesterol

GO TO DIET PLAN

Mushroom diet plan for low sodium diet photo cover

Mushroom diet plan for low sodium diet

GO TO DIET PLAN

Mushroom diet plan for hair growth photo cover

Mushroom diet plan for hair growth

GO TO DIET PLAN